50 TIPS TO PREVENT DIABETES

50 Tips to prevent Diabetes
1. Keep your body fat level low. The longer you stay overweight, the greater the chance of developing diabetes later in life.

2. Exercise- This may seem obvious, but most people don’t do this. You don’t have to join a gym, just do some extra moving everyday.

3. If you do go to the gym, do resistance training. Training with weights keeps blood sugar low and stable for long periods of time.

4. If you don’t have an exercise program to follow, try one of our eBooks that fits your situation.

5. Eat whole grains- avoid foods that say bleached or enriched flour on the label. Look for whole grain and whole grain oats.

6. White flour and pure sugar are considered high glycemic carbohydrates. All this means in simple terms is that they are the worst carbohydrates to increase your risk of diabetes.

7. Eat high fiber foods; Fiber slows down the absorption and digestion of carbohydrates. This promotes a steadier blood sugar level.

8. Whole grains, vegetables, nuts and seeds are excellent sources of fiber.

9. If you do not eat enough high fiber foods, sugar free Metamucil is great to add to your diet every day.

10. Apple cider vinegar lowers blood sugar. Add two tablespoons of apple cider vinegar to a tablespoon of olive oil for a great, healthy, blood sugar lowering salad dressing.

11. Cinnamon lowers blood sugar.

12. Get most of your carbohydrates from vegetables.

13. Eat good, healthy fats. These include nuts, seeds, olive oil, avocados and beans.

14. Beans (all types) are a great source of good carbohydrates and good fibers.

15. Drink more coffee- without the sugar! Coffee is high in antioxidants and magnesium which can improve sensitivity to insulin.

16. Eat more soy protein sources. Soy helps regulate blood sugar levels, promotes weight loss, contains no saturated fat and helps lower cholesterol. Wow! Do you need any more convincing that soy is good for you?

17. Women – Soy also helps with healthy estrogen levels.

18. Avoid sugar in your coffee, fruit punch, regular soda and any other high sugar beverages as much as possible.

19. Get more vitami
D in your diet. Vitamin D plays a large role in insulin secretion and sensitivity. Vitamin D has been shown in many studies to prevent or delay the onset of diabetes.

20. Sunlight, low fat dairy, fish and supplements are the best sources of vitami
D.

21. Vitamin D also helps to increase the absorption of calcium in the body.

22. Get at least 7 hours of sleep. Lack of sleep increases hunger, sweet cravings and binge eating which all promote fat gain.

23. If you are over 45 years old, get your A1c levels checked yearly. This will give you an idea of how your blood sugars have been throughout the year.

24. High blood pressure, over a long period of time, is a risk factor for diabetes. Most cases of high blood pressure are from obesity.

25. Not all white foods are unhealthy. Cauliflower, apples, potatoes, (in moderation) cottage cheese and milk are extremely healthy and excellent foods for diabetes prevention.

26. For all foods, portion control is mandatory.

27. Losing weight won’t cure diabetes, but it can definitely keep you from getting it later in life.

28. High cholesterol and high triglyceride levels are also a precursor to diabetes. Have these levels checked yearly by your doctor.

29. Even though fruits are mostly sugars, you still need to eat them daily.

30. Eat protein or good fats with every meal. Try to avoid eating carbohydrates by themselves, unless it’s vegetables.

31. Don’t eat snacks if you are not hungry.

32. You do not have to give up all sweets; just avoid anything made with processed white flour.

33. Just because something is sugar free does not mean it’s healthy. Many sugar free products are made with white flour and bad fats.

34. Bad fats are: trans fats hydrogenated fats or partially hydrogenated fats. Look at you food labels and avoid these fats as much as possible.

35. Eating as much as you want as long as it’s healthy is not a good rule to follow. Too much of anything is bad for you.

36. More examples of good fats that you need every day: almonds (also high in fiber) sunflower seeds, pistachios, peanuts and canola oil.

37. Cut back on red meats and choose poultry, seafood, beans, lentils, and soy protein sources.

38. Set goals for your workouts so that you stay consistent with exercise.

39. Smoking doubles you chances of developing diabetes.

40. Avoid drinks made from high fructose corn syrup.

41. Walking everyday is one of the simplest and best forms of exercise. Your pets and children need the exercise too.

42. Protein can also control hunger. When protein is substituted for carbohydrates, it can help lower blood glucose levels.

43. Green tea is a fantastic supplement to speed up the metabolism. It also id loaded with antioxidants. Add green tea to your weight loss plan. Remember: weight loss is one of the best ways to prevent diabetes.

44. All the B vitamins are necessary for healthy circulation. Diabetics have poor circulation. Onion, garlic, beans whole grains and a complete multivitamin are the best sources of all forms of B vitamins.

45. Chromium and vanadium are essential minerals for insulin control. Both of these minerals can be found in your multivitamin.

46. Alpha lipoic acid is also a good supplement to help love
blood sugar, or just to keep blood sugar level stable. You can find this supplement in any store that sells vitamins. Recommended dose is 200mg-300mg per day.

47. Spinach, broccoli and beef are also good sources of alpha lipoic acid.

48. Eating too much sugar is not the direct cause of diabetes, but rather this leads to obesity, which is the leading cause of diabetes.

49. Having too much body fat makes cells insulin resistant, which means the body can’t absorb insulin properly.

50. There are almost 24 million adults in the U.S. that have diabetes, and 6 million do not even know they have it. Use all the above tips to avoid becoming part of that statistic!

ALSO, PLEASE CHECK OUT MY LIST OF 245 FITNESS AND NUTRITION TIPS ON MY BONUS STUFF PAGE ON BREAKSTRANSFORMS.COM!!!